Kristi Hodson: Importance of a good night's rest

Kristi Hodson

Sunday

May 24, 2009 at 12:01 AMMay 24, 2009 at 4:19 AM

Research shows that sleep is vital to the growth and development of babies, toddlers, children and teenagers.

Research shows that sleep is vital to the growth and development of babies, toddlers, children and teenagers. Sleep allows your body to revive itself and prepare for the next day. Being able to sleep well enables a person to think and perform better during the day.

According to Dr. Carl Hunt with the National Center of Sleep Disorders Research, “Sleep is as important as physical activity and healthy eating to our overall health. Inadequate sleep not only makes us tired, but it can make it difficult to concentrate, to learn and to control our impulses and emotions.”

How much sleep do we need per night? According to the American Academy of Sleep and Medicine, infants need 14 to 15 hours, toddlers need 12 to 14 hours, preschoolers need 11 to 13 hours, school-age children need 10 to 11 hours, and most men and women need about seven to eight hours of sleep per night.

According to the AASM, these are some signs that you are not getting enough sleep:

- You feel tired and lack energy during the day.

- You have a hard time paying attention during meetings.

- You are unmotivated and have trouble “getting going.”

- You are irritable, grouchy or lose your temper easily.

- You start to doze off when you are driving a car.

Children who get enough sleep are more likely to be cheerful during the day. In fact, according to Carin Lamm of AASM, “Although some children sleep different lengths of time, most children do have the ability to sleep through the night. The better the child sleeps, the happier the entire family will be. If your child has an ongoing sleep problem, then you should talk to your child’s doctor.”

Lamm gave these suggestions to help your child to sleep better.

- Follow a consistent bedtime routine. Set aside 10 to 30 minutes to get your child ready to go to sleep each night.

- Establish a relaxing setting at bedtime by interacting with your child at bedtime. Don’t let the TV, computer or video games take your place.

- Do not let your child fall asleep while being held, rocked, fed a bottle, or while nursing.

- At bedtime, do not allow your child to have foods or drinks that contain caffeine. This includes chocolate and sodas.

- Try not to give him or her any medicine that has a stimulant at bedtime. This includes cough medicines and decongestants.

According to Rose Franco of AASM, “Sleep plays a vital role in promoting a woman’s health and well being. Getting the sleep that you need is likely to enhance your overall quality of life.”

Franco says there are several differences in how men and women sleep. “In general women tend to sleep more than men, going to bed and falling asleep earlier. A woman’s sleep also tends to be lighter and more easily disturbed. Women are more likely to feel unrefreshed even after a full night of sleep.”

According to Normal Wilder of AASM, “For many men, sleep is just one more thing at the bottom of the list of all that needs to be done in a day. It seems like wasted time that prevents them from getting any work done. These wrong ideas about sleep keep men from tapping into the power of a well-rested mind and body. In reality, sleeping is your most valuable activity of the day.”

The AASM offers these tips to help you to sleep better and feel your best.

- Don’t go to bed unless you are sleepy.

- If you are not asleep after 20 minutes, get out of the bed.

- Begin rituals that help you relax each night before bed.

- Get up at the same time every morning.

- Get a full night’s sleep on a regular basis.

- Avoid taking naps if you can.

- Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.

- Do not have any caffeine after lunch.

- Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.

- Do not have a cigarette or any other source of nicotine before bedtime.

- Do not go to bed hungry, but don’t eat a big meal near bedtime.

- Avoid any tough exercise within six hours of your bedtime.

- Avoid sleeping pills, or use them cautiously.

- Try to get rid of or deal with things that make you worry.

- Make your bedroom quiet, dark, and a little bit cool.

Carthage Press contributor Kristi Hodson is a teacher at Carthage Junior HIgh School in Carthage, Mo.

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